How to Set Health and Fitness Goals for 2025: Top Takeaways from the best goal setting books

As we approach the new year, it’s time to set ourselves up for success.

Now I'm going to talk specifically about health and fitness, however, you can apply this to any area.

Achieving lasting change doesn’t have to mean drastic overhauls. Instead, it’s about intentionality and small, consistent actions.

Let’s dive into some of the best goal-setting techniques from top books on the subject to help you start strong in 2025.

1. Visualise Your Success

Inspired by: "Achieve the Impossible" by Greg Whyte Before setting any goals, take a moment to visualize your future self.

Picture where you want to be by December 2025: what does success look like in your health and fitness journey?

Be specific. Are you feeling stronger, more energetic, or more confident? What clothes and sizes are you wearing?

Write it down and make it as detailed as possible. This exercise helps solidify your commitment and reminds you of the end goal when challenges arise.

Actions to Take:

• Close your eyes for 5 minutes and visualise yourself achieving your health goal in December 2025. Write a detailed description of this success. What you see, how you feel, and where you are in your journey.
• If you have it, take out a piece of clothing that you are dying to get back into. The rule is, you're not allowed to put it away until it fits. Every day you see it, you will attach this goal visualisation goal to the piece of clothing. Try it on every month to check the difference!

2. Set Time-Bound, Measurable Actions

Inspired by: "The 90-Day Goals Journal" by Emily Cassel Breaking down long-term goals into time-bound actions is critical for progress.

In her journal, Emily Cassel recommends setting 90-day goals that push you towards your desired outcome.

This keeps your goals manageable and gives you clear milestones along the way. For health and fitness, that could mean committing to exercise 3 times a week or reducing sugar intake for the next 30 days.

Action to Take:

• Pick one fitness goal and break it down into 30-day increments. Write out specific actions you will take each day (e.g., workout plan, meal prep, sleep schedule), and track your progress regularly.
• Evalute your success and look at the failures as lessons learnt and what you can adjust going into the next month.

3. Make Your Goals Specific and Trackable

Inspired by: "The 100-Day Goal Journal" by John Lee Dumas Clarity is key. Setting vague goals like "get fitter" or "lose weight" can be demotivating because they lack clear direction.

Dumas emphasizes that setting specific, measurable goals allows you to track progress and stay motivated.

For example, rather than just “work out more,” commit to a clear goal like “strength train three times a week for 6 months” or “eat 30g of fiber a day tracked via myfitnesspal for 90 days.”

Action to Take:

• Set a measurable fitness goal (e.g., "Run a 5k in under 30 minutes by March 2025") and track it using a fitness app or journal. Regularly check-in to evaluate your progress and adjust your actions if necessary.

4. Create a Daily Accountability System

Inspired by: "Step Into Student Goal Setting" by Chase Nordengren Accountability isn’t just about others checking in on your progress, it’s about creating internal systems that keep you responsible.

Nordengren’s method of reflecting on setbacks and acknowledging small wins fosters resilience and keeps you focused.

Whether it’s tracking your daily workouts or recording what you eat, accountability can be a daily habit that strengthens your commitment.

Action to Take:

• Write down your daily actions (e.g., workout, meal prep, hydration) in a journal or app. Each day, check off completed tasks and reflect on any challenges. Celebrate small wins to stay motivated.

5. Adopt a Growth Mindset

Inspired by: "Mindset" by Carol S. Dweck A growth mindset allows you to view challenges as opportunities to grow. Instead of viewing setbacks as failures, see them as learning experiences.

This mindset is key when it comes to maintaining motivation in your fitness journey. Whether you miss a workout or indulge in an unhealthy meal, it's about learning and moving forward, not giving up.

Action to Take:

• When you face a challenge or miss a goal, instead of getting frustrated, ask yourself: What did I learn from this? Reflect on how you can adjust and move forward. I do this weekly with my clients by getting them to set a reminder at the weekend to reflect and forward plan.

6. Focus on Small, Consistent Habits

Inspired by: "Atomic Habits" by James Clear Clear’s book emphasizes the power of small habits compounding over time.

Instead of aiming for a drastic fitness overhaul, focus on creating tiny, consistent habits that gradually add up to significant results.

This could be as simple as drinking more water daily, scheduling time for a 10-minute walk, or swapping one unhealthy snack for a nutrient-dense option.

Action to Take:

• Choose one small, achievable habit (e.g., “I will drink 2 liters of water daily”) and commit to it for 30 days. Once it becomes a routine, add another habit.

As this is one of my faviourite books, I would personally recommend it to everyone. I've added 20 small healthy challenges you could consider, pick one for each month of the year and master it. Make it fit your lifestyle, instead of walking 10k steps a day, it might be just increasing it from 2k to 4k a day.

20 Health Goals to Kickstart Your Year

Not sure where to start? Here are 20 achievable health goals to choose from. Pick the ones that resonate most with your vision for 2025 and set yourself up for success:

1. Drink 2 litres of water daily to stay hydrated and energised.
2. Get 7-8 hours of quality sleep each night for better recovery and focus.
3. Walk 10,000 steps daily to improve cardiovascular health.
4. Strength train at least 3 times a week to build muscle and boost metabolism.
5. Reduce added sugar intake for balanced energy levels.
6. Eat 30g of fibre daily to support digestion and gut health.
7. Incorporate at least 5 servings of fruits and vegetables into your daily diet.
8. Limit alcohol to no more than 2 servings per week to protect your liver and energy levels.
9. Start your day with a protein-rich breakfast to fuel your body and mind.
10. Practice mindfulness or meditation for 5-10 minutes daily to manage stress.
11. Schedule one active family outing per week (hiking, cycling, or playing sports).
12. Prioritize posture by adding 5 minutes of stretching or mobility work daily.
13. Swap processed snacks for whole, nutrient-dense options.
14. Take a 10-minute outdoor walk daily for fresh air and natural sunlight.
15. Track your meals for one month to build awareness of your eating habits.
16. Try a new physical activity or sport (e.g., swimming, yoga, or pilates).
17. Prepare and pack healthy lunches for work to stay consistent during busy days.
18. Reduce screen time before bed to improve sleep quality.
19. Schedule one self-care activity weekly (massage, reading, or a relaxing bath).
20. Set a realistic weight or fitness milestone and track progress monthly.

7. Track and Reflect Regularly

Inspired by: "The 5AM Club" by Robin Sharma Tracking your progress regularly is key to ensuring that you’re on the right path. Sharma’s book advocates for daily reflection, which helps you adjust your course if necessary.

Reflecting on your progress weekly or monthly will help you evaluate what's working and where adjustments need to be made.

Action to Take:

• Schedule weekly or monthly check-ins to evaluate your progress toward your fitness goals. Adjust your actions as needed and celebrate your successes along the way.

Why Wait? Start Today

Success in 2025 doesn’t happen overnight. It’s about laying the groundwork today—whether it’s through visualisation, accountability, or breaking goals into bite-sized actions.

Ready to take action and start your journey to health and fitness success?

If you want personalised support in reaching your goals and making lasting change, our Thrive365 program is designed for people just like you.

Here's the deal: Lock in your spot by 24th December to secure 2024 pricing before our rates increase by 20% in January.

This might not be for you.

But if you're serious about making 2025 the year you stop waiting, let’s make it happen.

Drop a comment or DM me with “Let’s do this” and I’ll help you get started. Your future self will thank you.

Let’s make 2025 your best year yet!